Spring Has Sprung! ☀️
Since Brian’s Bane is behind us, we will now demand that spring no longer ignores us. The temps are creeping up this week…
Items for the week…
- We are using our 5RM/8RM numbers from last week for the clean (Monday), split jerk (Wednesday), and power clean (Friday) this week.
- We are in week 4 of our new gymnastic skill work cycle.
- Our FIT360 classes will be on Tuesday and Thursday evenings, Saturday and Sunday mornings this week.
STRENGTH
clean: 5×5 @ 75% of 5RM
WOD
7min AMRAP
7 box jumps (30/24)
7 push balls (20/14)
1 minute rest
7min AMRAP
7 box jump overs (24/20)
7 mb cleans (20/14)
SKILL
gymnastics
WOD
5RFT
10 hang power snatches (30% of 1RM power snatch)
20 sec l-sit from rig
8 bar-hopping burpees
250m/200m row
1 minute rest
FIT360
6RFT
10 single-arm kb snatches (35/26)
30 second wall sit
10 pull-ups
250m/200m row
1 minute rest
STRENGTH
split jerk: 5×5 @ 75% of 5RM
WOD
14min AMRAP
10 russian swings (70/53)
9 calorie row
8 burpee pull-ups
7 toes-to-bars
6 v-ups
SKILL
choice
WOD / FIT360
800m-600m-400m-200m row
8-6-4-2 strict handstand push-ups
8-6-4-2 strict pull-ups
8-6-4-2 atomic sit-ups (25/15)
8-6-4-2 burpees
1 wall walk
STRENGTH
power clean: 5×5 @ 75% of 5RM
WOD
50 double unders
15 back squats (35% of 1RM)
15 russian swings (53/35)
15 front squats (same)
15 mb sit-ups (20/14)
2 wall walks
10 back squats (same)
10 russian swings (53/35)
10 front squats (same)
10 mb sit-ups (20/14)
50 double unders
7AM/8AM
FIT360
4 rounds
1 minute max plate push-ups
1 minute max single-arm kb squats (35/26)
1 minute max calorie row
1 minute max sit-ups
1 minute max single-arm kb push presses (35/26)
1 minute max rest
9AM
Partner FIT360
6 rounds
1 minute max plate push-ups
1 minute max single-arm kb squats (35/26)
1 minute max calorie row
1 minute max sit-ups
1 minute max single-arm kb push presses (35/26)
FIT360
22min AMRAP
12/9 calorie row
8 mb clean to wall balls (20/14)
4 burpee box jump overs (24/20)
